Do sit-ups There are many ways to exercise, but exercise is good for us as a whole, and sit-ups are also a kind of exercise. Many people like doing sit-ups. Let's take a look at sit-ups for exercise.

Do sit-ups 1 hazards of sit-ups

1, back injury

Sit-ups make the curved spine subject to the reaction of the ground, which will exercise the hip flexors and may lead to back bending and spinal injury, especially for people with underdeveloped abdominal muscles. When the gluteal flexor muscle is stretched too tightly, it will involve the lower lumbar spine and cause back discomfort. Excessive flexion of the spine for a long time will lead to problems such as lumbar disc herniation.

2. Waist burden

In addition to the support of the abdomen and waist, sit-ups are also a process of doing work, which will inevitably involve your own lumbar spine and spine. Holding the head is actually equivalent to tearing the lumbar spine and spine. Once the lumbar spine and spine are passively overstretched, it will cause a burden and affect the health of the lumbar spine and spine.

3. Gluteal muscle injury

The main function of sit-ups is to enhance the strength of abdominal muscles, but many people who are eager to achieve success exert too much force, which turns abdominal muscle contraction into gluteal muscle contraction, which will cause gluteal muscle pain.

4. erector spinae is strained.

When doing sit-ups, many people will bury their heads in their thighs after holding their heads, thus increasing the range of sit-ups. It is precisely because of this action that erector spinae's strain is caused.

The benefits of sit-ups

1, which is beneficial to gastrointestinal movement.

Sit-ups need to be combined with breathing methods, which can stimulate the peristalsis of the stomach during exercise, facilitate the discharge of excreta in the body, dredge the air in the stomach and prevent constipation well.

2, improve personal perseverance

Doing sit-ups every day requires perseverance and a certain frequency of exercise, which is not easy to do. Therefore, this simple exercise is to exercise your perseverance and help yourself become more frustrated and brave in the face of life difficulties.

3, increase the strength of abdominal muscles

During sit-ups, abdominal muscles exert more force. Long-term exercise is mainly to improve abdominal strength and make muscle groups more developed, which is one of the effective ways to exercise abdominal muscles. Combined with other aerobic exercises, it can play a role in losing weight and bodybuilding, while simple sit-ups can't consume fat better.

4, reduce the stomach and groin

Sit-ups are a very beneficial exercise for girls. They can stimulate groin, improve abdominal blood circulation, stretch northern muscles, alleviate gynecological problems to some extent, and enhance their immunity.

Do sit-ups The advantages are: first, exercise muscles. Sit-ups can not only exercise the muscles of the abdomen, but also exercise the muscles of the thighs and back, which plays a role in fitness.

Second, the prevention and treatment of gynecological diseases Sit-ups can exercise abdominal muscles, protect the organs in the abdominal cavity, stimulate the blood vessels in the groin and promote blood circulation in the abdomen. Women doing sit-ups can play a preventive and adjuvant role in some gynecological diseases.

The third is to lose weight. When you sit up and breathe, you can effectively reduce abdominal fat, play a role in reducing fat, make abdominal muscles firm and reduce the accumulation of fat.

The fourth is to promote gastrointestinal movement. Doing sit-ups can stimulate the peristalsis of the gastrointestinal tract, which is conducive to the discharge of intestinal toxins and can effectively prevent intestinal diseases such as constipation.

Although the effect of sit-ups is better, we should pay attention to the correct posture and the control of exercise time. Incorrect posture or a large number of sit-ups will cause different degrees of damage to the human spine, which is easy to cause low back pain, lumbar disc herniation and other diseases.

The best time for sit-ups

The ability state of human body changes day and night. Every day from 8: 00 to 12, from 14 to 17, muscle speed, strength and endurance are in the best condition. If you do physical exercise and sports training during this time, the effect will be better.

The peak of human metabolism is at 3-5 pm, and you should also feel a little hot or tired at 3-5 pm, so this time is the best. Doing exercise at night makes muscles too tense, which leads to an increase in adrenaline and affects the quality of sleep.

Do sit-ups in the time schedule is very particular, not before and after meals, there should be a certain interval between exercise and eating. During exercise, in order to ensure the oxygen supply of musculoskeletal oxygen and nutrients, our body redistributes blood under the regulation of the central nervous system, which greatly reduces the secretion of digestive glands, thus affecting the digestion and absorption of gastrointestinal tract.

The more intense and lasting the exercise, the longer it takes for the digestive organs to recover, so it is a normal physiological activity for people not to eat immediately after exercise. It is generally believed that it is more scientific to rest for at least 30 ~ 40 minutes after exercise.

Similarly, you can't take part in strenuous exercise immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to muscles and bones, which will affect gastrointestinal digestion and absorption. Taking part in strenuous exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement, which will affect human health. So you can exercise at least after meals 1.5 hours.

In addition, if you don't have time to exercise in the morning and afternoon, it is better to take time to exercise from 8: 00 to 9: 00 in the evening than not to exercise at all. You can choose the exercise time according to your actual situation.

Five misunderstandings in doing sit-ups:

Myth 1:

Some people don't have time to go to the gym to exercise, and they will choose to do some basic and effective simple exercises at home in order to lose weight. Sit-ups are a way that many people choose. Many people think that as long as they keep doing it, they can achieve the goal of losing weight.

Error correction: Simply relying on sit-ups can only achieve local fitness effect, because sit-ups are directly aimed at abdominal muscle groups, and the effect of long-term exercise may strengthen abdominal muscle strength, but other parts of the body, such as thighs and buttocks, get less exercise. Therefore, the first thing to pay attention to is to effectively combine sit-ups with other fitness methods in order to achieve a perfect weight loss effect.

Myth 2:

Usually, many people do sit-ups quickly and fiercely, thinking that this is the performance of strengthening abdominal muscles. In fact, it is easy to strain the abdominal muscles.

Error correction: The correct way is to cross your hands on your chest and control your abdomen when sitting up. Or increase the difficulty, hold heavy objects with both hands, and increase the exercise effect.

Myth 3:

Many people will naturally deviate in a certain direction when doing sit-ups. This is not right, it will make the abdominal muscles move unevenly and lose their shape.

Error correction: You should try to control the direction of supine, don't deviate from the straight line, and slow down to exercise the control ability of abdominal muscles. It is best to feel the movement of abdominal muscles when you get up.

Myth 4:

Some people think that the slower you do sit-ups, the better the effect.

Error correction: it is helpful to slow down the speed appropriately, but the effect is poor if the speed is too slow. The most correct speed should be to get up faster and go down slowly, and the effect is the best.

Myth 5:

Most people do sit-ups with their hands behind their heads and their fingers crossed. (deduction)

Error correction: This is the biggest misunderstanding of sit-ups. Even some PE teachers teach students this way, which is totally misleading. Such gestures will put a burden on the cervical spine. The harder you buckle your head, the greater the load. The correct way is to put your hands on your ears, and then put them inward (probably in the middle of the back of your head and outward). Just put your hands there gently, not too hard.